KMW CrossFit WOD: Friday 10/1/10

Frivolous Friday

It’s the day before the BIG day!  Since we have “Fight Gone Bad” Saturday, and we know how some of you want to SMOKE your peers, today we are going to train nice and easy through some basic movements.

400 meter run

5 Rounds of Cindy

(Cindy= 5 pull-ups, 10 push-ups, 15 squats)

3 Rounds without any concern for time!


KMW Training Centers™ on Univision’s El Gordo y la Flaca

KMW Training Centers™ Instructor Marcus Kowal, and Assisting Instructor Karla Nystrom, will be featured on a segment of Univision’s popular TV show “El Gordo y la Flaca.”  Popular Hispanic soap star Eduardo Yánez, who Marcus has been training in Krav Maga for months now, will be a guest on the show.

Don’t miss KMW Training Centers™ Instructor Marcus Kowal September 30th and October 1st on El Gordo y la Flaca.

Check local listings for airtimes.

Darren Levine’s Krav Maga Tactical Training Tip of the Day

Gun Threat with Hand at Your Chest: Part 4 of 5

Steps 4-5: With your hips close to the assailant, lift with your legs (NOT your back) and pull your right arm back towards you. This action should cause the assailant’s feet to go up and back and his head to go down towards the ground. Note: You do not need to lift the assailant very high off the ground — just a few inches. In actuality, lifting the assailant too high may allow him to spin in towards you.


Darren Levine is the Chief Instructor of Krav Maga Worldwide.  A 6th degree black belt, he is one of the highest-ranked Krav Maga instructors in the world and received extensive training directly from Imi Lichtenfeld, the creator of Krav Maga.

In recognition of his extraordinary contributions to the Krav Maga system, Darren Levine received one of only two Founder Diplomas ever issued by Imi Lichtenfeld. An internationally recognized self-defense and counterterrorism expert, Darren Levine has taught thousands of civilians and police officers, as well as military special operation and anti-terrorist units in the United States and abroad.

Darren Levine serves as a Los Angeles County prosecutor and an assistant head deputy of the Target Crimes Division; he has been tasked with prosecuting the most violent crimes committed against law enforcement, including murders of on-duty peace officers. Levine has received numerous commendations, among them: National Co-Prosecutor of the Year 2004, National Association of District Attorneys; Los Angeles County Prosecutor of the Year, 2003 ADDA; and Distinguished Alumni Award, Loyola Law School.

Today’s tip is an excerpt from Black Belt Krav Maga, co-authored by Darren Levine. Available on Amazon now.

KMW CrossFit WOD: Thursday 9/30/10

Have you seen this guy?



7 Rounds for time:
3 Power Cleans
5 Front Squats
7 Deadlifts
M:165 F:105

We did this WOD 4/2/10